Strength
Build to a heavy set of 5 reps at a 20X1 without missing.
Then do 2 challenging sets of 8-12 cyclist squats @ 20X1
*spend :20-:30 in a reverse nordic stretch immediately after each working set
Notes
Cyclist squats can be loaded with kettlebell in the goblet position, or as a barbell back squat.
If you have never done this before, start with a kettlebell the first week. Only progress to a barbell if you are able to reach the top end of the rep range with a heavy kettlebell.
Use the same weight for both sets of cyclist squats and only increase weight if you were able to hit 2×12 the previous week. **Your cyclist squat weight will be unrelated to your front squat weight.**
On every working set of squats go immediately from your last squat rep to the reverse Nordic stretch. Focus on keeping your glutes contracted throughout to keep a good stretch on the quads and hip flexors. If you are very tight in this area consider leaning back to a box or bench rather than reaching your hands all the way to the ground.
After :20-:30 in the stretch you can rest as you normally would. Don’t hold the stretch for longer than :30.
Conditioning
For time
25-30 calories
30 goblet squats
30 V-ups
25-30 calories
30 kettlebell swings
30 pull ups
25-30 calories
30 single arm KB thrusters
30 burpees to a target
*15 min time cap*
Notes
Today’s workout will be calories, goblet squats, V-ups, kettlebell swings, pull ups, thrusters, and burpees! Your score will be the time it takes to complete the workout, or reps completed at 15 minutes.
You will use the same weight for the goblet squats, kettlebell swings, and thrusters. Choose your weight based on the most limiting movement, which will likely be the thrusters. It should be a moderate weight, that allows you to complete all movements in no more than 2-3 sets.
The V-ups should be done at a smooth pace with no more than 3-4 breaks. You may substitute single leg V-ups, tuck ups, or sit ups.
Calories should take no more than 2:00 each time. You may decrease the number of calories to 20-25 if this pace sounds overly aggressive.
Pull ups should be completed in about 3-4 sets. You may substitute banded pull ups or jumping pull ups.
Ideally, your target for burpees is about 6 inches above you. These should be done at a pace of at least 12/minute. If this sounds aggressive for today, you may decrease these reps to 25 or complete 30 regular burpees with no target.